While developing better sleep habits is the recommended choice as a long-term solution for sleep troubles, natural sleep aids can be a helpful remedy in the short term. There are certain populations at higher risk of developing sleep disorders that may benefit and include the following:
Shift workers: Shift workers or people who work nontraditional shift hours have an increased risk of negative health consequences, including sleep disorders, and may benefit from taking sleep aid supplements. One small RCT showed that melatonin use at bedtime improved sleep quality in night shift workers. However, more research is needed to confirm the effectiveness.
Older adults: Older adults aged 55-70 who struggle with optimal sleep may benefit from sleep aids. Research has shown that melatonin levels decline with age, and since melatonin plays a role in the sleep/wake cycle, it may be one reason why older adults struggle with sleep disorders. Small studies have shown that melatonin can improve sleep quality in elderly people with insomnia.
People with jet lag: Certain sleep aids may benefit those who frequently travel across time zones and suffer from sleep issues due to jet lag. Some research shows that melatonin may effectively reduce jet lag, especially in those traveling across multiple time zones.
People with menopause: Studies show that around 50% of women with pre-, peri-, and post-menopause suffer from sleep disorders. While more research is needed to determine the effectiveness of specific sleep aids and sleep in people with menopause, small studies have shown the potential benefits of valerian root on sleep quality.
It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. However, our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by independent, third-party certifiers such as USP, NSF, or ConsumerLab.com.
Our experts include health professionals specializing in functional and integrative medicine and nutrition. They provided insight on what to look for in a natural sleep aid and shared with us some products they recommend to their patients.
It is essential to carefully read a supplement's ingredient list and nutrition facts panel to determine which ingredients are included and how much of each ingredient is included relative to its recommended daily value. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
It's important to consider potential interactions with natural sleep aids and certain medications or supplements that could have negative side effects.
The tolerable upper intake level (UL) for magnesium-meaning the highest amount you can take without likely causing any side effects-is 350 mg for adults 19 and older, but that's strictly from supplements. If you take more than that from dietary supplements, you may run into issues like diarrhea, nausea, and abdominal cramping.
Most research on sleep aids is limited and has not been tested to determine safety for long-term use in certain populations.
Adopting good sleep hygiene or healthy sleep habits is the gold standard for improving long-term sleep quality and duration.
It's not generally recommended to take nighttime sleep aids every night. Occasional use can be appropriate for people struggling with short-term sleep issues. Most sleep aids have not been well researched on safety in long-term use and can have negative side effects. If you feel the need to over-rely on sleep aids, chances are you're not addressing the root cause of your sleep disturbances. We suggest focusing on building a healthy sleep routine using the steps listed above and consulting a healthcare provider if sleep issues persist.
The effectiveness of magnesium versus melatonin on sleep depends on the individual. Research shows that melatonin supplementation may help people with jet lag and specific sleep-wake disorders. Meanwhile, magnesium supplementation may help those who have sleep issues due to magnesium deficiency, including those with gastrointestinal diseases, type 2 diabetes, alcohol dependence, or older adults. Instead of choosing one over the other, consider using both together, as magnesium may have a positive effect on melatonin that may affect sleep.
The time it takes for natural sleep aids to work depends on the type of sleep aid, dosage, and the individual. Melatonin supplements can take effect in as little as 30 minutes but can take longer, depending on the individual. Whereas supplementation with magnesium may take several weeks for body stores to return to the normal range and show its effects on sleep.
Stephanie Mendez, RDN, RYT, CPT is a Mexican-American GI registered dietitian specializing in inflammatory bowel disease, irritable bowel syndrome, and functional GI disorders. Her approach focuses on helping individuals with GI issues achieve optimal health through a non-diet, culturally inclusive lens. She combines her work as a freelance nutrition and health writer and GI dietitian to stay up to date on the latest supplement research to ensure she is recommending high-quality, effective supplements.